Low GI
5,236 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Oil seeds Low GI 10 GL 1 / 100 g 8.5/10 
Okra Low GI 20 GL 1 / 100 g 9/10 
Olipop doctor goodwin soda (canned) Low GI 15 GL 1 / 100 g 5/10 
Olives Low GI 15 GL 1 / 100 g 8/10 
Olives Low GI 15 GL 1 / 100 g 6/10 Omelet with mushrooms and avocado Low GI 15 GL 1 / 100 g 8/10 Omelet with steamed vegetables or minimal fat Low GI 25 GL 1 / 100 g 8.5/10 
Onion green Low GI 15 GL 1 / 100 g 9/10 Onion petals Low GI 15 GL 1 / 100 g 9/10 
Onion puree Low GI 15 GL 1 / 100 g 9/10 Onion, frozen Low GI 15 GL 1 / 100 g 8/10 
Onion, natural flavor, garlic Low GI 15 GL 1 / 100 g 8/10 
Opo squash Low GI 15 GL 1 / 100 g 9.5/10 
Orange juice diluted with three parts water Low GI 35 GL 1 / 100 g 8/10 Orange pepper Low GI 15 GL 1 / 100 g 10/10 Organic alfalfa grass juice Low GI 15 GL 1 / 100 g 10/10 Organic cottage cheese Low GI 27 GL 1 / 100 g 7/10 Organic firm tofu with roasted kale and hemp/pumpkin seeds Low GI 15 GL 1 / 100 g 9/10 Organic low-sodium cottage cheese Low GI 27 GL 1 / 100 g 8/10 
Original Bitchin' Sauce Low GI 10 GL 1 / 100 g 8/10 
Oven-roasted red bell peppers Low GI 15 GL 1 / 100 g 9/10 
Oven-roasted tomato salsa (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Oyster miso soup Low GI 20 GL 1 / 100 g 7/10 
Oyster mushroom Low GI 10 GL 1 / 100 g 9/10 Pad thai soup Low GI 25 GL 1 / 100 g 6/10 Padrón peppers Low GI 15 GL 1 / 100 g 9/10 Palmini pasta Low GI 20 GL 1 / 100 g 9/10 Pan sauce Low GI 10 GL 1 / 100 g 8/10 
Pan-Fried Tempeh Strips Low GI 15 GL 1 / 100 g 9/10 Pan-seared zucchini Low GI 15 GL 1 / 100 g 9/10 
Paneer Low GI 27 GL 1 / 100 g 7/10 Paprika marinade Low GI 10 GL 1 / 100 g 3/10 Parasol mushroom Low GI 15 GL 1 / 100 g 9/10 
Parsley and celery broth Low GI 10 GL 1 / 100 g 10/10 
Parsley Avocado Guacamole Low GI 10 GL 1 / 100 g 9/10 
Parsley leaves and mixed spices Low GI 5 GL 1 / 100 g 9/10 
Parsley-onion sauce Low GI 10 GL 1 / 100 g 8.5/10 Passion fruit flavoring sweetened with stevia or monk fruit Low GI 5 GL 1 / 100 g 5/10 Pastured chicken breast, sautéed kale, sliced avocado Low GI 10 GL 1 / 100 g 9/10 Patty pan squash Low GI 15 GL 1 / 100 g 10/10 
Pea milk Low GI 30 GL 1 / 100 g 7/10 
Pea or soy protein shell Low GI 25 GL 1 / 100 g 5/10 
Pea protein Low GI 15 GL 1 / 100 g 6/10 
Pea protein and cocoa shake (with water or unsweetened milk alternative) Low GI 20 GL 1 / 100 g 8/10 
Pea Protein Isolate Low GI 20 GL 1 / 100 g 6/10 Peanut Butter Ice Cream (with cream, natural peanut butter, erythritol/stevia) Low GI 5 GL 1 / 100 g 6/10 
Pearl onions Low GI 15 GL 1 / 100 g 9.5/10 
Pecan Low GI 10 GL 1 / 100 g 8.5/10 
Pecan halves Low GI 10 GL 1 / 100 g 8/10 
Pecan Nuts Low GI 10 GL 1 / 100 g 8/10 
Pecans, roasted, no added sugar or oil Low GI 10 GL 1 / 100 g 8/10 
Peppers stuffed with lean turkey, zucchini, and herbs (baked) Low GI 25 GL 1 / 100 g 9/10 
Pesto without cheese Low GI 10 GL 1 / 100 g 7/10 
Piatnica Cottage Cheese Low GI 27 GL 1 / 100 g 8/10 
Piątnica Skyr Low GI 35 GL 1 / 100 g 8.5/10 
Pickled bay bolete mushrooms Low GI 20 GL 1 / 100 g 6.5/10 
Pickled capers Low GI 15 GL 1 / 100 g 5/10 Pickled cardoon Low GI 15 GL 1 / 100 g 7/10 Pickled herb cauliflower Low GI 15 GL 1 / 100 g 8/10 Pickled jalapeno slices (no added sweeteners) Low GI 15 GL 1 / 100 g 6/10 
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 Pickled kohlrabi Low GI 15 GL 1 / 100 g 8/10 Pickled long beans Low GI 20 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 Pickled olives Low GI 15 GL 1 / 100 g 5/10 
Pickled peppers Low GI 20 GL 1 / 100 g 6/10 
Pickled plum Low GI 15 GL 1 / 100 g 6/10 Pickled plum Low GI 15 GL 1 / 100 g 6/10 Pickled red onions (no added sugar) Low GI 20 GL 1 / 100 g 8/10 Pickled tomatoes Low GI 20 GL 1 / 100 g 6/10 
Pickled vegetables Low GI 20 GL 1 / 100 g 6/10 Pickled vegetables in apple cider vinegar with spices, no sweeteners or sugar Low GI 20 GL 1 / 100 g 7/10 Pickled zucchini Low GI 20 GL 1 / 100 g 6/10 Pickles Low GI 15 GL 1 / 100 g 9/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 Pistachio milk Low GI 25 GL 1 / 100 g 7/10 Pistachio mousse Low GI 5 GL 1 / 100 g 5/10 
Plain cheese Low GI 30 GL 1 / 100 g 8/10 
Plain full-fat Greek yogurt with ube extract and toasted almond slivers Low GI 20 GL 1 / 100 g 7/10 
Plain greek yogurt with cinnamon and walnuts Low GI 20 GL 1 / 100 g 8/10 
Plain Icelandic Skyr Low GI 36 GL 1 / 100 g 8/10 
Plain unsweetened yogurt Low GI 14 GL 1 / 100 g 8/10 
Plain whole milk curd Low GI 35 GL 1 / 100 g 8/10 Plant based milk Low GI 30 GL 1 / 100 g 6/10 
Plant extracts Low GI 10 GL 1 / 100 g 9/10 
Plant-based cream Low GI 35 GL 1 / 100 g 6/10 
Plant-based edible sausage casings (cellulose/seaweed) Low GI 10 GL 1 / 100 g 6/10 
Plant-based parmesan-style tofu crumble Low GI 15 GL 1 / 100 g 7/10 
Plant-based tofu paste with horseradish Low GI 20 GL 1 / 100 g 6/10 
Plum tomato Low GI 15 GL 1 / 100 g 9/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 Pork adobada Low GI 20 GL 1 / 100 g 5/10 Pork al pastor Low GI 35 GL 1 / 100 g 5/10 Pork okra soup Low GI 25 GL 1 / 100 g 7/10 
Pozole broth Low GI 40 GL 1 / 100 g 8/10 
Premier protein drink Low GI 30 GL 1 / 100 g 4/10 
